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Certain foods that contain various vitamins and minerals, amino acids, fatty acids, and plant compounds boost the immune system and help the body prevent and fight colds, flu, and other illnesses.
Nutrients in citrus fruits, leafy greens, fatty fish, vegetables, and more nourish a healthy gut microbiome, enhance cell immune response, and fight harmful inflammation and oxidative stress.
This article looks at the best immunity boosting foods and foods that can weaken the immune system.
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Citrus Fruits
Citrus fruits such as grapefruits, oranges, tangerines, lemons, and limes are high in vitamin C, which helps increase white blood cells that fight infections. Vitamin C is also an antioxidant that fights free radicals that prevent the immune system from working well.
Citrus fruits also contain flavonoids (anti-inflammatory plant compounds) that help boost the immune system and disease recovery. Flavonoids in citrus fruits can help relieve coughs and promote digestive health.
It is important to eat foods high in vitamin C regularly, especially if you are ill. The body cannot do it on its own.
Broccoli
Broccoli is considered one of the best foods for improving the immune system. This cruciferous vegetable is high in immunity-boosting vitamins C, E, and A and contains many plant compounds known for their antioxidant properties, including sulforaphane, a powerful anti-inflammatory. Eat broccoli raw, steamed, or lightly cooked to preserve its nutrients.
Dark Chocolate
Dark chocolate is made from cocoa, which is high in polyphenols, plant compounds with antiviral and anti-inflammatory properties. A diet high in cocoa benefits the body’s immune system and gut microbiome and reduces inflammation.
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Strawberries, blueberries and raspberries are high in vitamin C and other disease-fighting nutrients. Polyphenols, such as resveratrol, are found in berries and have antiviral and anti-inflammatory effects that also help improve immune system function.
Foods high in dietary fiber, such as fruits, vegetables, and whole grains, are rich in prebiotics and probiotics that help boost the immune system by promoting a healthy gut microbiome and its metabolic functions that promote immunity. Dietary fiber improves the production of gut microbiome metabolites, such as short-chain fatty acids, which increase immune cell functions. Studies have also shown that fiber reduces inflammation.
Fatty Fish
Fatty fish are rich in omega-3 fatty acids, tryptophan (an amino acid), taurine, and polyamines. These compounds help strengthen and regulate the immune system and increase the number of beneficial bacteria in the gut microbiome.
Bell peppers
Bell peppers are high in powerful immunity-boosting vitamins C and A and beta-carotene, a
converts to vitamin A in the body. Bell peppers contain more vitamin C than most common citrus fruits. Bell peppers are also high in lycopene, a plant pigment with antioxidant and anti-inflammatory properties.
What about Echinacea?
Echinacea is an herb widely used as an immune booster. Research shows that echinacea can have immunosuppressive properties and reduce the duration and severity of illnesses such as the common cold. However, there are no standards for echinacea preparations sold on the market, which has led to inconsistent data on their effectiveness.
Tea
Green and black tea are rich in flavonoids and antioxidants that help boost the immune system. There is also green tea epigallocatechin gallatean antioxidant that improves immune system function, reduces the risk of several diseases, and reduces inflammation.
Herbal teas are made from mixtures of various dried plant parts such as chamomile, ginger, cinnamon,
ginseng, and cloves. These ingredients have anti-inflammatory, antiviral, antibacterial and antioxidant properties that can improve the immune system.
garlic
Freshly pressed garlic contains many sulfur-containing compounds that have antiviral properties, stimulating T-cells and lymphocytes that fight viruses and diseases. Garlic components are also known to inhibit inflammatory pathways in the body. Garlic consumption may help the body produce and release nitric oxide, aiding in processes that protect against viral illnesses.
Yogurt
Yogurt is made by fermenting milk with lactic acid bacteria. This makes a good source of yogurt
of probiotics, which help the immune system function by increasing the growth of beneficial bacteria and inhibiting harmful bacteria in the digestive system to protect against disease.
It is best to eat plain, unsweetened yoghurt as flavored yoghurt and yoghurt drinks are often high in sugar.
Nuts and Seeds
Nuts and seeds are high in vitamin E, which supports the production of antibodies and protects against oxidation. Almonds are known to be effective immune boosters because they contain a combination of fats and plant sterols that help the immune system function well and fight inflammation. Sunflower seeds also contain zinc and selenium, minerals that have many disease-fighting properties.
What about Elderberry?
Elderberry is a popular over-the-counter supplement marketed as beneficial to the immune system. Although there is evidence that elderberry can shorten the duration and severity of viral respiratory illnesses such as colds and flu, there is no solid evidence that elderberry can take elderberry.
prevent diseases.
Spinach and Other Leafy Greens
Leafy greens like spinach, kale, and collards are high in vitamin C, one of the most important vitamins for immune system function. Leafy greens are also high in beta-carotene, which converts to vitamin A, an anti-inflammatory vitamin that helps fight virus antibodies.
Turmeric
The active ingredient in turmeric is curcumin, which is a powerful anti-inflammatory, immune and antiviral agent. Curcumin helps boost immune cell function, and other turmeric compounds have anti-inflammatory properties.
Foods to Avoid for a Healthy Immune System
Certain foods are known to damage the immune system and prevent it from working properly, especially when consumed in high quantities. Foods to avoid (or limit) for a healthy immune system include:
- Sugary foods: High amounts of sugar can cause inflammation and keep immune system cells from working properly.
- Alcohol: Alcoholic drinks can damage immune cells in the blood and digestive systems and
disrupt communication between immune system cells. - Fast food: These foods are highly processed and high in salt and saturated fat. Consuming high amounts of unhealthy fast food can damage the immune system and the intestinal microbiome.
Summary
Certain foods were helpful in supporting the immune system. Adding citrus fruits, leafy greens, dark chocolate, and other foods to your diet can be an important strategy for colds, flu, and other illnesses. These foods help support the immune system by boosting immune cell activity, supporting the gut microbiome, and reducing inflammation. Sugary foods, fast food, and alcohol are known to damage the immune system and should be avoided or consumed only in small quantities.
